Exercise Library
Front Squat - Jerk
The front squat - jerk is a hybrid exercise that combines the front squat and jerk into a single movement. Note that this is not the same thing as a front squat + jerk, which is a complex of two distinct movements.
Perform a front squat with as close to your jerk rack position as you’re able to, and accelerate up as much as possible. As you reach the top, continue driving up into a split jerk.
In other words, simply perform a jerk with a full squat as the dip.
Notes
If you’re unable to front squat with a jerk rack position, get as close as possible, and shift the position as you reach the top of the squat so you’re able to transition smoothly into the jerk.
Purpose
This exercise can be used to train more aggressive, more complete leg drive in the jerk and strengthen the drive by tiring the legs more prior to the final extension. It’s also useful for training better recovery speed and posture in the front squat and clean.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 50% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is.
Variations
This movement can also be performed as a back squat with a jerk behind the neck.
Perform a front squat with as close to your jerk rack position as you’re able to, and accelerate up as much as possible. As you reach the top, continue driving up into a split jerk.
In other words, simply perform a jerk with a full squat as the dip.
Notes
If you’re unable to front squat with a jerk rack position, get as close as possible, and shift the position as you reach the top of the squat so you’re able to transition smoothly into the jerk.
Purpose
This exercise can be used to train more aggressive, more complete leg drive in the jerk and strengthen the drive by tiring the legs more prior to the final extension. It’s also useful for training better recovery speed and posture in the front squat and clean.
Programming
Sets of 1-3 reps are suggested with weights anywhere from 50% to the lifter’s maximum jerk. Generally this exercise should be performed following any snatch variants and possibly before clean variants depending on what the intended emphasis of the workout is.
Variations
This movement can also be performed as a back squat with a jerk behind the neck.
